Ribcage Alignment
In Pilates classes, we don’t want to promote tension, but rather incorporate the natural mechanics of our joints and muscles to move smoothly. So we focus on walking before running. While running feels good, the process of walking, of learning the basics, can wake up your body, and bring new layers of awareness that weave through your day to bring you both physical and mental relief. Learning how to hold your ribcage in your body can reduce back tension, and strengthen our abdominals.
Feel your Ribs!
Try to find your floating ribs
They're the lowest two in your back.
Try to find ribs 10, 9, 8, 7, & 6
These are important ribs when breathing.
Neutral v. Popping
neutral ribcage
When you take a pilates class, you might hear the phrases "neutral ribcage" and "popping ribs" a lot. Your ribs are attached to 12 thoracic vertebrae. When you hold your ribcage in a neutral position, these bones are naturally curved gently back (posteriorly) instead of extending (arching the mid-back) or overly rounding (like slouching over a desk to read).
popping ribs
Sometimes, we pop our ribs by arching the mid-back. The lower ribs appear to pop out of the trunk. This might be due to tightness around the mid-back and it makes it harder to laterally breathe. Since it's harder to expand the lower ribcage wide with inhales, the body might be tempted to lift the chest up and chest-breathe, promoting chest and neck tension.
How do I find neutral?
You don't want to push your ribcage into your mat. Rather, feel as if your ribcage is gently resting on your mat. Use your breathing to set the shape of your ribcage. Your exhales bring the sides of the bottom of the ribcage together. Your inhales lift your lower ribs (6, 7, 8, 9, 10) out to the sides and up like bucket handles.
What should I do if my ribs are popping?
Sometimes, paying a bit more attention to your breathing mechanics can release the arch of your mid back. At other times, tightness in the mid back makes it too strenuous to find neutral. In those cases, mid-back stretches are recommended. Since everything in your body is connected, overall stretching of your posterior chain, including your glutes, hamstrings, calves, lats and arms might also help reduce popping ribs.
What if my ribs are too rounded?
Sometimes, the bones of the mid-back are too flexed. This can deactivate your deep trunk stabilizer, the transverses abdominis. In this case, I'd recommend both mid-back extension (arching) exercises, and stretching the muscles attached to the front of the ribcage, like your obliques, pecs and shoulder muscles. When your ribs are too rounded, you might also find that your neck is a bit too arched. For the neck, try strengthening the front of the neck, and stretching the back of the neck. All of these movements are incorporated into Pilates Mat classes. If you don't practice Mat daily, try a few minutes of stretching each day between your Pilates classes.
How do I extend my Mid Back?
You can check out some ribcage movements by clicking the title above. We extend (arch) your mid-back in Pilates Mat exercises like the Breast Stroke, Swan, and Swimming.
Why do I need to be mindful of the position of My mid-back?
It'll help you stabilize your core, breathe more naturally, and feel more at ease (reduce tension).